Iron Foundations
Learn the big barbell lifts with a structured 3-day strength program. Great for building your base.
Build StrengthBeginnerMedium
3 days/week50 min/session2 equipment type(s)
Weekly schedule
| # | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 0 | — | — | — | — | — | — | — |
| 1 | Barbell Bench Press - Medium Grip 4 sets · 5 reps | — | Bent Over Barbell Row 4 sets · 5 reps | — | Barbell Squat 4 sets · 5 reps | — | — |
| 2 | Standing Military Press 3 sets · 5 reps | — | Pullups 3 sets · 5 reps | — | Stiff-Legged Dumbbell Deadlift 3 sets · 5 reps | — | — |
| 3 | Dumbbell Incline Press 3 sets · 8 reps | — | One-Arm Dumbbell Row 3 sets · 8 reps | — | Dumbbell Lunges 3 sets · 8 reps | — | — |
| 4 | Side Lateral Raise 3 sets · 12 reps | — | Barbell Curl 3 sets · 5 reps | — | Butt Lift (Bridge) 3 sets · 12 reps | — | — |
| 5 | Reverse Flyes 3 sets · 15 reps | — | Hammer Curls 3 sets · 10 reps | — | Standing Barbell Calf Raise 3 sets · 5 reps | — | — |
| 6 | Close-Grip Barbell Bench Press 3 sets · 8 reps | — | Reverse Crunch 3 sets · 15 reps | — | Incline Walk 1 sets · 20 min reps | — | — |
| 7 | Plank 3 sets · 30-45s reps | — | Incline Walk 1 sets · 20 min reps | — | — | — | — |
| 8 | Incline Walk 1 sets · 20 min reps | — | — | — | — | — | — |